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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Mar 8, 2020:

activity # timemileskm+mload
  Skate Ski7 8:15:19 34.27(14:27) 55.16(8:59) 9621578.1
  Strength1 46:351c139.8
  Road Running1 36:30 2.07(17:38) 3.33(10:57) 61109.5
  Track workout1 33:00 2.5(13:12) 4.02(8:12) 31c86.0
  Total9 10:11:24 38.84 62.51 10262c1913.3

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

10 AM

Skate Ski race (Adrian's) 56:17 [4] 5.57 km (10:07 / km) +12m 10:00 / km
ahr:105 max:157

SkiO at Adrian and Alison's. Good network of narrow trails. Well frozen, but pretty flat so no problems with down sections. Got thoroughly confused several times in the thick woods networks. Many loops and false starts. Pretty crappy result, but fun anyway.
1 PM

Skate Ski (Highland Lodge) 2:31:04 [3] 15.97 km (9:28 / km) +499m 8:11 / km
ahr:128 max:155

Around the Great Circle Loop CW. First part with Alison and Adrian, who were headed to the Outdoor Center. Good snow, but really started too late and snow softened quite a bit.

Had a pretty light lunch and no fluids. Bonked hard about 2/3's around as I got into the soft snow. Really glad to finally finish up.

Saturday Mar 7, 2020 #

Event: Craftsbury ski-o
 
10 AM

Skate Ski race (Craftsbury) 1:28:36 [5] 17.25 km (5:08 / km) +359m 4:39 / km
ahr:138 max:173

SkiO! Fun open course by Adrian. Skis fast. All the skiing on main trails. Pushed all the way thru. Lost the most time on the hills, no surprise there.

Friday Mar 6, 2020 #

11 AM

Skate Ski (Kingdom Valley) 20:51 [2] 2.58 km (8:06 / km) +30m 7:39 / km
ahr:104 max:133

Moved some snow, groomed and skied a little. 20 overnight but soft when I skied.
1 PM

Strength (Rec Center) 46:35 [3]
ahr:84 max:131 1c

Relatively easy workout:
Dynamic stretching
Balance on dynadisc with band
Forward and back lunges
Box jumps 10 x 18"
Nordic hamstring extensions
Deep mobility squats, Smith squats 125#
Wall pulleys 20# x 3 sets 20
Pull ups 6 / 6 // 5 garhammers
Ski erg 500 m
Skull crusher db 20#
Wall pushups

Thursday Mar 5, 2020 #

10 AM

Skate Ski (Woodstock ) 58:00 [3] 8.24 km (7:02 / km) +46m 6:51 / km
ahr:106 max:155

Thin, but adequate cover. Started an hour too late and the flats in the sun had gotten slow. Hillside trails were in the shade and frozen, but not groomed.

Wednesday Mar 4, 2020 #

5 PM

Track workout intervals (Springfield HS) 33:00 intensity: (23:00 @2) + (5:00 @3) + (5:00 @5) 2.5 mi (13:12 / mi) +3m 13:09 / mi
ahr:122 max:147 1c

To Chester HS, track entirely under 4" snowpack. Then to Springfield, track entirely clear. Planned 5 x 200m to start Spring track training.

Started at 80% effort, then 95% for the rest. Felt like I could have done one more at 95% and been down in the 40's, but why risk getting broken on the first outing? Quit while I still felt good. Okay with times, about where I left off last fall.

1:07, 1:01, 56, 53, 50
C • Track 4

Tuesday Mar 3, 2020 #

7 AM

Note

R ankle and Achilles stiff and sore from recent runs. 15 heel drops seemed to resolve it.
4 PM

Skate Ski (Craftsbury) 1:50:00 [2] 4.4 km (25:00 / km)

Warm up and then biathlon clinic. Working on prone position and towards getting a tight grouping.

Monday Mar 2, 2020 #

3 PM

Skate Ski (Kingdom Valley) 10:31 [2] 1.16 km (9:04 / km) +17m 8:28 / km
ahr:111 max:134

Warm and sloggy, decided to quit right away.

Road Running 36:30 [3] 2.07 mi (17:38 / mi) +61m 16:09 / mi
ahr:98 max:121

With Molly and a few stops.

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